Holy sh*t that was tough...

Okay - Sunday morning. All my days start at 5am to take the dogs out. Little puppy Mousse doesn't last as long as I would like him too. And this was after a 3am visit to the backyard. I got up to go to the washroom and that was enough to make Mousse stir and wake up and with a wake up of a little puppy - there is a washroom outing. My life is GRAND....

So now we have a 10am CrossFit class. Lovely.

Walk in and it is Debbie and Andy teaching today. They love workouts with running and since the temperature is a balmy zero degrees Celsius it was a great day to add running to the workout.

WOD

Kettle Bell Swings 16kg

Box Jumps - 16"

Wall Balls - 8lbs (yes - I wimped out on these)

25 of each then a 400M run

20 of each then a 400M run

15 of each then a 400M run

10 of each then a 400M run

5 of each and you are done.

TIME: 20:27

It was great to be done and it was a tough metcon workout. Holy sh*t was it tough but I did great and had a great time - The women were supposed to do 20" box jumps and 14lb for the wall balls. I can do a few 20" box jumps but I am not comfortable or safe enough to do it pushing in a workout so I am still at 16" - maybe by March I'll be at 20"....or maybe I will try this week to push the 20"...we will see.

So - 10am class finishes and the 11am ACT class starts.

Circuit training and more cardio. Lovely It was a good workout and I paired up with Angus. He is just starting to do these classed but is doing well. Having him go to more CrossFit classes will help him improve too.

That's all my working out for today. It might be a movie day....maybe not - we will see. Whatever it is I can guarantee it will be relaxing. :)

16K Special

Time: 7:15 am
Temperature: -12 degrees Celsius
Wind Chill: -22 degrees Celsius
Wind: 26kms/hr

Easy Run Pace: 6:45/km
Tempo Pace for 9 minutes: 5:54/km (Best was 5:05/km) -- 1.53kms

I am running with Connor's Runners for the winter to spring clinic. Dr. Stephen Connor is the coach and mastermind into his program (AKA torture).

Dr. Steve's program consists of building distance for three weeks and then the fourth is always a drop down week.

Dr. Steve loves the 16K special weeks. They are a drop down week in mileage (even though last week was only 18K) and they are always interesting.

Today the 16K special consisted of running about 5 or 6K EASY to downtown Oakville - the area around the library, pool, and performing arts centre. There are 4 sets of stairs...we would run up the first set - circle around and come back around past the bottom of the first set of stairs - the ones you had just gone up - then you would continue to the second set of stairs - run up them and then circle around and come down the first set of stairs....repeat for the 4 sets of stairs and then turn it around in reverse - as long as you went up each set of stairs twice and you had to push it hard going up. Some were just stinkin' hard - but then again - it wouldn't be special if it wasn't.

After completing the stairs you then head back the way you came (EASY RUN) but you stopped at the high school track on the way back . Why you ask? Well when you get to the track why wouldn't you want to run all out tempo for nine (9) minutes???? Wow that was hard but it felt good to get the legs going fast after taking it easy on the previous run portions.

It was brutally cold out today and when we ran North the wind was unbearable...okay - it just felt unbearable.

I ran with Marlene and we were glad it was done and HUNGRY at the end. Go figure.

We met up with Kim, Louise and gang for breakfast. I had one pancake and then I had to run off to the Aerobic Conditioning Training class at Crossfit Connection. I got there - and found out it was cancelled. I was not happy as I didn't get to do that workout AND obviously didn't finish my breakfast. Guess it wasn't meant to be.

This week I will be juggling work, crossfit classes, the dogs, Mousse's meet and greet at the training school and getting my mid week runs in.

I will also be concentrating on my diet more and getting back to the ZONE!